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How to Get Rid of Loose Skin After Weight Loss The Ultimate Shoulder Workout: The Best Shoulder Exercises for Big Delts The Ultimate Arms Workout: The Best Arm Exercises for Big Guns The Best Chest Workouts for Building Awesome Pecs (According to Science) How to Build Muscle and Lose Fat…at the Same Time The Ultimate Back Workout: The Best Back Exercises for a Thick, Wide Back
I just stumbled onto the Muscle and Strength website, and I'm really pleased with all of the information. I am 54 years old and frustrated with the 10-15 lbs gained since my full hysterectomy 4 years ago. I have always been active, have lifted weights for over 30 years, and have been an aerobic instructor for in past years. I am well educated in weight loss and weight lifting but can't seem to get back into shape after my hysterectomy. My doctor says that I should focus on programs that emphasize muscle growth as more muscle will burn more calories. In your opinion, would this program be the best fit for me? Thanks for your help!
How should I warm up for each exercise? Begin with a weight (or variation for bodyweight exercises) that allows you to perform 10 easy reps. Then add a little weight and perform 5-8 reps. You can perform a third set of 3-5 reps, with a heavier weight, if needed. Use the warm-up sets to find the proper weight/variation to use for the work sets. The goal of the warm-up sets is to hone proper technique and prepare you for the main workout.
Insulin is the “storage” hormone. When it is secreted fat burning is blunted. By controlling insulin secretion by choosing low GI carbs you can decrease fat gain/increase fat loss. Stable blood sugar levels also improve energy levels and ones mood. All of our diets as based around insulin control, leading to leaner muscle gains with little to no fat gain.

When we obsess solely on our physique, we end up miserable and we never get the body we want because that perfect body doesn’t exist. When you focus on wellbeing, though, you become proud of how far your body has come and happy with how great you feel. Focusing on what you can accomplish rather than what you look like is how you become the best version of yourself.
Stand with your feet about shoulder-width apart, holding a light-to-medium-weight dumbbell at your right shoulder, core braced and chest up. Keeping your chest up, bend at the knees and push your hips back, lowering into a squat; squat down as low as is comfortable or until your thighs are parallel with the ground, whichever comes first. Work to keep your shoulders square and balanced as you do this. Pause for a moment, then stand back up. As you stand, straighten your right arm upwards, pressing the dumbbell overhead. That’s 1 rep. Repeat reps until time’s up. Do 2 sets per arm.

It's OK to be a little sore. Your muscles might feel achy or tired the day after a tough training session thanks to DOMS, or delayed onset muscle soreness. When you strength train you're causing microscopic damage to the tissue that will be repaired, that's how you build stronger lean muscle. Speaking of repair and recovery, though, rest days are important. "If you constantly break down muscle without a recovery period, you won’t give the muscle fibers a chance to repair and build back stronger,” explains Davis.
During weeks 9-12, you will be lifting in the 4-6 rep range. What this means is that you want to complete at least 4 reps but no more than 6 reps for each set. If you cannot complete 4 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 6 reps, then the weight is too light and you should increase the load.
With 24 bodyweight workouts, there's no gym or equipment necessary to see results thanks to this workout DVD. You'll start your 90 days of guided training sessions with intense anaerobic exercise, followed by a period of rest, which repeats until the three months are over. There's three levels of difficulty though, so you're guaranteed to find a routine that works well for you.
So what is the best form of strength training? Realistically, it’s the one that you will actually do. Barbell training may be optimal in terms of strength, but if you don’t see yourself actually driving to the gym three days a week, choose a different plan. Likewise, bodyweight training might seem convenient, but if you don’t actually motivate yourself to workout at home, you might have been better off with a different option.
I don't have much to add to what others have already said. This book has really helped me get into shape. The exercises are very easy to follow, the color photos really help. I like that she points out where you should be feeling it for many of the exercises. I also love that she includes easy, medium, and advanced exercises for each muscle. I find her tips very very helpful. A couple of times I just didn't feel much effort and I went back and read the detail under the exercise and was able to do it properly. Her explanations are very clear, so that you do the exercises most effectively and also don't strain other muscles in the process. I'm so happy with my results! In just one month, I have become much much stronger than I have ever been before. I'm giving this book to two people this Christmas, and her other book "8 weeks" to each of my sisters. Highly recommended!
I hope you can take something away from this article.  If you’re a woman, I hope it was illuminating and empowering.  If you train women, I hope it was informative. Men and women are more alike than different when it comes to training responses, but similar doesn’t mean identical.  Women are not just smaller versions of men, though they should expect the same relative rate of progress a man would.

The ratio of how many calories you get from proteins, carbs, and fats is important to your body composition. The general macronutrient composition split is 40 percent carbs, 30 percent fat, and 30 percent protein, but that ratio doesn't work for everybody. For a more accurate and personal macronutrient ratio, it's a good idea to figure out your body type. An individual's body type is more than just physique; it provides crucial information on how your body responds to and processes the macronutrients.

We cannot stress enough how important it is to maintain strict form on all movements. This means stabilizing your body and contracting your abs so you isolate the primary intended muscles. For example, when doing a standing barbell curl, tighten your abs and do not rock or swing the weight. By tightening your abs, you stabilize your body and prevent momentum. This will also help condition your abs and save your lower back from injury.

Men are, in the vast majority of cases, both stronger and more muscular than women.  They also gain both strength and muscle mass at a higher absolute rate.  That much is obvious.  However, relative rates of muscle growth and strength gains are, I think, the more interesting comparison since we largely tend to compare our progress to our own starting points.  If a man gets 10% stronger in response to training, can a woman also expect to get 10% stronger after training, or should she instead expect to gain strength at a faster or slower relative rate?

Primarily, your diet should consist of whole foods. Sometimes, though, you can't get all the necessary nutrients from eating whole foods—even if you think your diet is perfect. That's where supplements swoop in. Supplements should complement your diet of whole foods; they should never be a replacement for something you intentionally leave out of your diet.


Grab a pair of kettlebells, and set up with your feet just outside both bells. Hinge at the hip so you’re able to grab the handles of both bells; this should put you in a position similar to a deadlift position, and your hips should be lower than your shoulders. Tighten your glutes slightly and brace your core. Working to keep your back flat and rotating your hips only slightly, lift the right kettlebell and row it toward your lower chest, while still gripping the left kettlebell. Return the right kettlebell to the ground, then repeat on the left side. That’s 1 rep. Do 3 sets.
Unfortunately, for all of us late to the gym game (those that didn’t quite follow through on those New Year’s Resolutions but have big plans to crush them next year), that coveted summer body might not be a reality just yet. So what do you do? Do you get a gym membership and promise that you’ll go every morning right before overspending on a picture-worthy acai bowl?
You need to strength train your whole body. I know you might be thinking, OK, I'll just do lunges, because Wini said lunges are the best lower body exercise. However, when you work your whole body you increase your metabolism and you burn more body fat and it's key as you're getting stronger and defining muscles that you, at the same time, have your body fat drop so that you can see those muscles. So you need to do a strength training workout for your whole body. You can certainly focus on your lower body. In Lean, Long & Strong we have a lower body concentration where you work your lower body a little bit more, yet you still need to work your whole body.
Place a kettlebell on the floor in front of you, and spread your feet slightly wider than shoulder-width. Push your hips back and slightly bend your knees, and grab the kettlebell handle with both hands. Start your swing with a “hike pass” to optimally load your hamstrings, insuring the handle of the bell is higher than your knees. Then explosively snap your hips forward, squeezing your glutes and lifting your chest; as you do this, the kettlebell will swing forward. As it falls back down, guide it back between your legs and, in one fluid motion, perform another swing. Do 3 sets.
Strength training exercises apply stress to your muscles and your central nervous system.  In response to this stress, your body increases motor unit recruitment and efficiency.  In layman’s terms, this means that your body figures out how to make the task you just performed easier, just in case you have to perform it again in the future.  After a few weeks of increased neural efficiency, depending on the type of strength training you’re doing, your body responds to the strength training stress by tearing down muscle tissue and rebuilding it bigger and stronger than before.
While some women, especially those facing illnesses or injuries that impede their ability to perform load-bearing exercise, do best with cardio only, most would benefit from adding some kind of weight training to their workout routine. Ko says it’s never too late to start, and adds that the “bro culture” of the weight room is changing and becoming more welcoming to people of all genders.
There were 28 comparisons of indirect measures of muscle growth (i.e. lean body mass), encompassing 1,607 subjects.  In these studies, men increased measures of lean mass by 2.03%, on average, while women increased measures of lean mass by 1.92%.  The average difference was -0.11%, with a 95% confidence interval from -0.40-0.19%. This was not a significant difference (p=0.47).
Overall, I'm really happy with my results. That being said, I will say that I didn't follow through with a few things that I think would have benefited from! First, I didn't count calories. I used to do this all the time, but I found, for me, counting calories, was not good for my mental health. I intuitively eat, but I would recommend others try to count calories as much as they can! It probably could have helped me see even more results if I did. Also, I didn't do the abs on the weekends and that was a bad idea. My whole body is getting more toned accept my stomach, which is mostly just annoying.
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